Exploring The Nutritional Profiles Of Different Rice Varieties Found In India

Rice is a staple food in India and is a significant part of the Indian diet. This cereal is a powerhouse of natural minerals, and vitamins, and can be cooked in different ways. In this article, we will explore the nutritional profiles of different rice varieties found in India. Each rice variety has its unique nutritional profile, but all are healthy options that are easy to cook and delicious to eat.

FSSAI’s Standards

The Food Safety and Standards Authority of India (FSSAI) has set standards for basmati rice to check the proliferation of adulterated rice. The new rules set standards related to average size, moisture and uric acid content and state of basmati rice after cooking. The idea is to retain its fragrance, with no use of artificial colors, or polish, and the rules will apply to brown basmati, mill basmati (parboiled) or half-boiled basmati.

Best Rice Varieties Of India

While there are over 5,000 varieties of rice found in India, we will pick and choose some of the best and most commonly found varieties such as:

• Ambemohar- It is a short-grain, fragrant variety grown in the Western ghats in Maharashtra. It has high soluble fiber content, making it a nutritious option for soft idlis and crisp dosa, puffed rice called kurmure in Marathi.
  
• Bamboo- It is a sticky variety obtained from bamboo shoots, grown in tribal communities of Kerala. It is rich in carbohydrates, fiber, and protein and has a low glycemic index. 
  
• Basmati- It is one of the most popular white rice varieties found in India. It is one of the finest versions that enhance the flavours of recipes like pulao, fried rice, and biryani. Basmati rice is rich in minerals like iron, zinc, phosphorus, magnesium, and copper, amino acids, and has a low to the medium glycemic index.
  
• Dubraj- It is a medium-grain rice that has a fine texture and fragrance like Basmati. It contains higher amounts of selenium and zinc, good for the heart and make it a good option for those with high blood pressure levels.
  
• Parmal– It is a non-basmati variety grown in Punjab and Haryana. Unlike Basmati, it is non-aromatic but a good source of protein. It helps strengthen the immune system, boosts energy and mood, and has a low glycemic index that lowers blood sugar levels.
  
• Indrayani- It is a medium-grain high-yielding variety, that became prominent in Maharashtra. It is best for individuals with indigestion as it speeds up metabolism and keeps the gut healthy. Consuming it for a longer period can delay the ageing process and is a crucial dose of vitamin B1.
  
• Bora Saul- Assam’s Bora Saul is a glutinous rice variety that is sticky, opaque and has very low amylose content. Since it is high in carbohydrates, protein, and minerals, it controls diabetes, protects against chronic diseases, and lowers inflammation.
  
• Mappillai Samba- It is a popular variety found in Tamil Nadu, a distinct red rice rich in iron and zinc, that helps in the production of haemoglobin and myoglobin, and helps lower cholesterol levels.
  
• Jeera Samba- It is also grown in Tamil Nadu, is known to contain selenium, which helps prevent colon and intestinal cancer.
  
• Gobindobhog- It is a premium variety of rice from West Bengal, it is an aromatic white sticky rice with a sweet buttery flavour. It is an excellent choice for making poha for breakfast.

Insight

Rice consumption is not necessarily the cause of weight gain. Instead, it is an essential part of a balanced diet, providing much-needed carbohydrates, fiber, protein, and minerals. With so many varieties available in India, one can choose a rice variety that best suits their taste, preference, and health goals.